CFSBMetcon – Thu, Mar 13

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

lacrosse ball shoulder blades/glutes/low back

green band low back

flow 4-5x

up/dog childs pose

thread the needle

down dog

forward fold

lateral lunge

lunge

hamstring

inchworm

Zone 2 (No Measure)

12mins:

200m Ski

50ft Backwards Crawl

15 Ring Rows

12mins:

30 Crossovers

20 Glute Bridges

10ea Single Leg KB Deadlift

12mins:

400m Bike

20 Bodyweight Russian Twists

10ea KB Tea Pots

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 10 Reverse Leg Raises (each side)

2×1 Minute Posterior Hip Stretch

2x 1 Minute Foam Roller Angels
Reverse Leg Raises

Posterior Hip Stretch

Foam Roller Angels